Workout of the Day
Fitness
A.
Three Sets:
Goblet Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
glutw Bridge x 10-12 reps @ 2011
Rest 45 seconds
B.
Four sets for times of:
20 Wall Ball Shots
20 Kettlebell Swings
Rest 2 minutes
 
Performance
Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes
B.
Four sets for times of:
20 Wall Ball Shots (20/14 lbs to 10′)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes